Football is a vigorous sport that takes strength, power and endurance all rolled into one. During the course of a practice or game, you work multiple muscles, especially in your lower body. This makes stretching a priority. The best approach is to do dynamic stretches before activity and static stretches afterward. Dynamic stretches acclimate your body to movement, which reduces the chances of injury.
Alternating Toe Touches
Alternating toe touches stretch the hamstrings, lower back and obliques -- the muscles on the sides of the stomach. Begin with your feet spaced wide apart, arms raised out to your sides parallel to the floor and palms facing down. Keeping your back straight, bend forward at the hips, rotate to your left and touch your right hand to your left foot. As you do this, reach your left arm straight above your body. Steadily rise back to a standing position, repeat on your other side and continue to alternate back and forth.
Leg Swings
Leg swings dynamically stretch the hip flexors, glutes and quadriceps. Stand with your right side facing a wall or table and place your right hand on it for support. Lift your right foot off the floor and swing your leg in front of and behind your body as far as possible. After doing a set of reps, switch sides. Once you are finished, face the table, move your leg in front of your body and swing it laterally. With each variation, keep your leg as straight as possible.
Ankle Bounces
The calves work actively during running and jumping in football. Ankle bounces help loosen them up. Stand about three feet from a wall and place your hands on the wall at chest height. Keeping your legs straight, rise up onto your heels as high as possible and lower yourself back down. Continue doing this in a fast motion.
Butterfly Stretch
The groin area tends to get tight with high amounts of running. A butterfly stretch helps lengthen it once you finish your practice or game. Begin in a seated position on the floor with your feet placed sole to sole and knees bent. Carefully grasp your feet with both hands, rest your elbows against the inside of your thighs and push your knees toward the floor as far as possible. Keeping your back straight, pull your heels in toward your body and hold for 20 to 30 seconds. For a variation, tuck one leg in, straighten the other leg and lean forward.
Standing Quadriceps Stretch
The quadriceps sit on the front of the thighs, and they get worked through hip flexion and knee extension. Hip flexion takes place when you move your thigh toward your stomach, and a knee extension takes place when you straighten your leg. You perform these motions numerous times while running and jumping. A standing quad stretch targets the quads. Start by lifting your right foot behind your body and grasping it with your right hand. Steadily pull up until you feel a good stretch on your quadriceps. Your heel should be close to your butt at this point. After holding for 20 to 30 seconds, slowly release and switch sides. If you lose your balance, place one hand on a wall or chair for support.
Downward-Facing Dog
A downward-facing dog yoga pose stretches the hamstrings, calves, groins and upper back all at the same time. Start this pose from a face-down position on the floor, with your hands and feet shoulder-width apart. Steadily push yourself off the floor until your arms are fully extended. Keeping your back straight, raise your hips in the air and push your weight back toward your heels. As you do this, move your head between your arms. Once your body forms an inverted angle, hold for 20 to 30 seconds. Make sure to keep your arms, legs and back straight throughout. If you can't get your feet flat on the floor, go as far as possible and hold.
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